Sunday, February 27, 2011

Weekly wrap up...and plan for the coming week.

This has been a good, albeit, busy week.

Monday: Had the day off for the holiday.  Got my run in.  Nice and easy 3 mile progressive. (9:35, 8:43, 8:12 splits).  

Tuesday: Had the day off school.  Was looking forward to a nice quiet day at home alone....then we had snow and ice overnight, so the kids had a snow day.  Ran a 30 minute tempo run on the treadmill.  10 mins at 9:30 pace, 15 mins at 8:28 pace, 5 mins at 9:00 pace.  Week 4 day 1 of Drop and give me twenty....63 push ups.  only 4 on my knees!  Even though this workout is getting tougher, I am feeling stronger every week!!  Then i took the girls to K's favorite restaurant...Chipotle!

Wednesday: Took Wednesday off..had a crappy day.  Swapped some workouts around to accomodate.

Thursday: Final round of Parent Teacher Conferences for the year.  Then, after being inspired by a co-worker and fellow runner, I came home and ran 3.  Was supposed to run based on heart rate, called for 65%-75%.    So I got on the treadmill, strapped the heart rate monitor on, and went for it.  This was the first time I have tried this...and it went pretty well. The hardest part was slowing the pace down enough to keep HR where it should be.   Got week 4 day 2 of drop and give me twenty done....72 this time!  woohoo!

Friday: Schedule called for 3 miles at race pace. It was still pretty chilly, so did it on the TM after school.  3 miles at 8:22 pace.  I am hoping I can break 1:50 in the Cap City Half in May.  So this run was right on pace!

Saturday: Took a trip up to Kansas, OH for my niece's 2nd birthday party, so switched Saturday's run to Sunday. Had a nice time with the fam!

Sunday: Schedule called for 6 slow miles.  I have been running 7, so I decided when I got to 6, that I would go for one more.  Tried to go slow, but I also wanted to try to run a progressive run. I get so bored running too slowly, and I find it difficult to run too slowly.   Ended up with a pace that was about 20 seconds faster than I should have, but the splits were almost all negative!  (9:23, 8:56, 8:45, 8:43, 8:44, 8:33, 8:19). Got home and did week 4 day 3 of drop and give me twenty.  This was tough to do after my run, but I got it done.  77 push ups this time!  And ended the week with p90x StretchX.  This was a great end to the week...I really needed the stretch!

Heel is still not great. I am looking into a Strassberg Sock...or something similar.  I have been rolling, icing, taking ibuprofen, and stretching.  It is not getting any worse....or better!  Would love any suggestions.

Next week: 
Monday: 3 mile easy run....then off to a meeting for K's first year of high school scheduling. did I get so old?!

Tuesday: 6 X 400's at 5K pace, ab ripper, and drop and give me twenty.

Wednesday: 3 mile easy run, and some yoga.

Thursday: Easy 3 mile run.

Friday: Rest

Saturday: Rest

Sunday: Arnold 5k.  Goal is to PR...would love to break 24:00, but I am not greedy!  ;)

Have a great week everyone out there in blogger world!

Tuesday, February 22, 2011

summary and preview

the last couple of weeks have been pretty crazy.  have many days where squeezing my run in became the theme of the day.  i have missed out on keeping up on reading and writing blogs.  so, i am making a new goal: to post at least twice a week.  once to preview what is to come for the week, and once at the end of the week to summarize and reflect.

let me first summarize the last couple of weeks: 

week of 1/31-2/6
total miles: 27 including a long run of 7 miles, some speedwork, and a billy goat climb.
cross training: ab ripper a couple of times, drop and give me twenty doing real pushups, and a session of yoga.
how did it feel? this was my first week back to "normal" training after my procedure, and it felt good, even though it was tough at the time.

week of 2/7-2/13
total miles: 22   including a tempo run, billy goat climb, and a 7 miler
cross training: drop and give me twenty week 2 (up to 32 this week), ab ripper a couple of times, but didn't get a session of yoga in this week. :(
how did it feel? pretty good week.  can feel myself getting more and more comfortable at a 8:15-8:30 pace.  my long run this week was one of the best runs i have ever was fun, felt effortless, and was my best time ever (57:46).

week of 2/14-2/20
total miles: 30.  including some really great intervals, a billy goat climb, and another 7 miler.
cross training: drop and give me twenty week 3 (up to 55!!), ab ripper, yoga, and some just dance 2!
how did it feel? monday, i started noticing some pain in my right heel.  tried to be careful to get out of my heels, and wear my supportive shoes more.  started doing some reading, and asking around and i think it may be the start of PF.  so...i have been very proactive in trying to get a jump on treating it before it gets too bad. have been doing some rolling (with a can of tomato paste.  heehee), icing, taking ibuprofen, and being intentional about stretching.  hoping that i can get this under control before it becomes too much of an issue.  it is feeling better yesterday and today than it did this that is a good sign!

preview of things to come: 

i am entering the arnold 5k  on march 6th.  my training schedule calls for a 5k race that this was  perfect timing! excited to run in only my 3rd race...and 2nd 5k!  hoping to beat my first time (24:36).   i feel much stronger and faster than i did in december, so i think i can do it!!

really getting excited as my training continues to pick up for the cap city half marathon in may!  i just know i am going to have such a great time!  i love running....and racing is a ton of fun.  may can't get here fast enough!

this week, i have a tempo run scheduled, a long run of 7 again, (might push it do 8.  we'll have to see how the heel is holding up.), a billy goat climb, a couple ab workouts, drop and give me twenty, and some yoga.  also, going to continue to baby my heel and pray it continues to feel better, and not worse!

Wednesday, February 2, 2011

Recap of January

Miles planned/ran:  I planned to run between 57-97.  Actually ran 84.   Had to take about 9 days off because of my procedure.  February is going to be a higher mileage month!!  :)

Cross training workouts planned/completed:  16/14.  This was composed of a mixture of ab ripper x, drop and give me twenty, and yoga.

Rest days planned/taken: 13/13.  So many this month because of the time off to recoup from the ablation.

Highest mileage week: 31.

Lowest mileage week: 0. Hate that!!

Long runs planned/run: 4/3.  Long run is 6+ miles for me...

Incline workouts planned/run: 3/1.  Want to do at least one per week from now on...

Speed work planned/run: 3/4.  Hoping to get at least one per week in the future!

Current drink: Tazo Sweet Wild Orange tea.  This stuff rocks!!    I am also loving my new smoothie:  1 whole orange, 3/4 cup frozen strawberries, and 6 oz of apple juice.  it's a bit tart, but i LOVE IT!!!  plus, it is under 200 calories!!

Current ache/pain:  Just my left ankle after slipping on a patch of ice this past saturday.  not too bad tho.  it is getting better with some ice and tlc!

Book club book: Little Brother by Cory Doctorow.  Still have to finish...but it is a pretty good book.  Kind of a futuristic "Big Brother is watching" type book.   I also finished Columbine this month....VERY GOOD!!!  I highly recommend it!

Current song:  I am on a Sanctus Real and '80s/'90s kick right now!

Current excitement: Training for the Cap City Half begins this month!  I am also excited to start preparing for my talk for the next Walk to Emmaus...of which I am a team member!!  :)

Current wish list: A running skirt....I do not have one yet!!  A road ID.  More warm days so I can get outside!!!

Donuts burned all time/month: 355/44

Goals for February: Run 100+ miles, find a race to run in the Columbus area, incorporate at least 4 core fitness workouts, 2 upper body workouts, and 3 sessions of yoga,  3 incline workouts, 3 speed workouts.

Thanks to (Just) Trying is for Little Girls, and Silly Girl Running for the idea to post a recap of the month!  LOVE IT!

what's going on...

i need to get better at this whole blog thing!  it seems every time i think about posting, i do not have time to get to it!  i truly enjoy reading everyone's posts tho!

i got back into running the wednesday after my procedure.  took it really slowly, and eased myself back into it last week.  only logged 16 miles last week...but i am confident i will be back to my 25ish miles very soon.   went outside this past saturday (first time since the new year that i have run outside).  felt nice to be back in the great out of doors!  however, i slipped on a small patch of ice, and since then my left ankle is slightly sore.  took sunday off and then ran short distances on monday and tuesday.  still a bit sore, but not too bad.  going to continue taking it easy, but hope i can get back to normal soon!

had a crazy storm come through yesterday.  a snow day yesterday and another one today!! woohoo!!  didn't really do anything yesterday, but i think i will try to get some stuff done today!  we'll see.  i woke up way too early....wasn't sure if we would have school or not.

i really want to continue trying to improve my overall fitness.  i know my aeorbic levels have to be good.  when i was having my procedure, the nurses commented on how low my resting heart rate was right around 50...  but i want to improve my core and upper body fitness.  not sure if i will try to incorporate more p90x into my routine...but we'll see.

i am currently searching for some races in my area in the next couple of months.  i do love racing, and i think it will help add some variety to my life!  :)  if anyone in the central ohio area knows of any really fun races in the next couple months, let me know!  i am debating on the CRCC winter run on february 13 and the arnold 5k on march 6th.  has anyone run these?  how are they?

off to enjoy my 2nd snow day in a row!